Friday WOD 7/10/26

by Julie Long | Jul 9, 2026 | Workout of the Day |

Friday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD

Fitness

Strength

Thrusters

5 x 4 @ RPE 8

Accessory

SA DB Row – 3 x 12
Banded Face Pulls – 3 x 20

Workout

For Time

400m Run
21 Kettlebell Swings (53/35)
15 Pull-Ups
12 Dumbbell Thrusters (50/35)
15 Pull-Ups
21 Kettlebell Swings
400m Run

Time Cap: 18 minutes

Aim

Strength

Thrusters

5 x 4 @ RPE 8

Accessory

SA DB Row – 3 x 12
Banded Face Pulls – 3 x 20

Workout

For Time

400m Run
21 Kettlebell Swings (53/35)
15 Pull-Ups
12 Dumbbell Thrusters (50/35)
15 Pull-Ups
21 Kettlebell Swings
400m Run

Time Cap: 18 minutes

Sport

Strength

Thrusters

5 x 4 @ RPE 8

Accessory

SA DB Row – 3 x 12
Banded Face Pulls – 3 x 20

Workout

For Time

400m Run
21 Kettlebell Swings (53/35)
15 Pull-Ups
12 Dumbbell Thrusters (50/35)
15 Pull-Ups
21 Kettlebell Swings
400m Run

Time Cap: 18 minutes

CFOIB Kids